Staying Healthy While Fasting During Ramadan
Fasting during Ramadan is a meaningful practice for many Muslims, but it can also be physically challenging. Here, Dr. Mohammed Younes, lead resident at the Family Medicine Residency Center, discusses how to fast safely and support overall health throughout the month of observance.
What Constitutes a “Fast” For Ramadan Observers?
Dr. Younes explained that Ramadan fasting is a “dry fast,” meaning no food and no water during daylight hours. “That’s one of the common questions I get,” he notes. “And yes, no food and no water can enter our system while we’re fasting.”
Because Ramadan lasts 29 to 30 days, the daily routine can add up. In some parts of the world, fasting can stretch close to 20 hours. “You’re sometimes going without food or water for nineteen, twenty plus hours a day for those thirty consecutive days,” adds Dr. Younes.
Are There Health Benefits to Fasting, or Detriments?
Dr. Younes said fasting can have benefits when it is done the right way. Some people notice better sleep, fewer blood sugar spikes, and improved focus. Still, preparation matters, especially for people who take medications. Dr. Younes notes that once-a-day medicines are usually easier to manage. Twice-a-day dosing may be workable in shorter fasts, but long fasting days can make it harder. Three-times-a-day schedules can be very difficult. “For the twice-a-day dosing, things get a bit more complicated. Three times a day gets very complex at that point,” he cautions.
Special Considerations When Fasting Throughout Ramadan
People with diabetes, especially those using insulin, should be extra cautious and speak with their doctor before fasting. Dr. Younes said insulin timing and blood sugar safety require careful planning. “For any diabetic patient on insulin, it’s definitely essential to talk to your doctor about it first,” he advises.
Dr. Younes also encourages people with chronic kidney disease, pregnant patients and those who are sick or traveling to talk with a provider about whether fasting is safe. Importantly, he explains that Islam allows people to break a fast when health is at risk. “If you get lightheaded or dizzy, these are all good reasons to break your fast,” urges Dr. Younes.
What Types of Meals Should People Focus On?
When it comes to meals, Dr. Younes recommends focusing on whole, minimally processed foods. Iftar is the meal that breaks the fast at sunset. Suhoor is the pre-dawn meal that ends the eating window.
For both meals, he suggests healthy proteins, fruits, vegetables, and fiber. For Suhoor, he mentions common options like dates, milk, and oatmeal. Hydration is also key during the hours when drinking is allowed. Instead of chugging water all at once, he recommended steady intake. “We recommend eight ounces every thirty minutes to an hour,” advises Dr. Younes.
Fasting Is a Personal Experience: Having a Conversation with Your Primary Care Provider
Finally, Dr. Younes reminds people that Ramadan fasting is deeply important for many patients, and healthcare teams should ask about fasting plans with respect and care.
“It's important for me to share from a Muslim perspective how important the fasting is. We take it very seriously. It is a very special time of the year, a very spiritual time of year,” he shares. “There are unfortunate times where patients can't fast. But, just being mindful as a physician that there are times when we must have these conversations with our patients, making sure we know, ‘Are you planning on fasting this year? Are you not planning on fasting and why?’ As a primary care provider, if you think they can't handle a full eighteen hours of no food or water, having that discussion with them is very important.”
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